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Athlete Date Sort Location Workout Name Description Results
Joey Schlaffer 09/02/2019 Crossfit 1525 09.02.19 12 Min AMRAP
10 Wall balls 20#
10 Box jumps 24"
5 R/ 5 L KB Snatch #53		 5 rounds 22 reps
Performed as RX
Sebastian Arango 09/02/2019 Vintage CrossFit TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 7 rounds 9 reps
Performed as RX
Robert Greer 09/02/2019 RifTribe Monday Wod 16 min AMRAP
2-KB push jerk (split reps evenly between arms) 53lb/35lb
2-KB swings (53lb/35lb)
2-V-ups
25-DUs
4-KB push jerk
4-KB swings
4-V-ups
25-DUs

*Add two reps each round
 6 rounds 32 reps
Performed as RX
Andrew Shum 09/02/2019 RifTribe Monday Wod 16 min AMRAP
2-KB push jerk (split reps evenly between arms) 53lb/35lb
2-KB swings (53lb/35lb)
2-V-ups
25-DUs
4-KB push jerk
4-KB swings
4-V-ups
25-DUs

*Add two reps each round
 6 rounds 14 reps
Performed as RX
Chong Hill 09/02/2019 Vintage CrossFit TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 6 rounds 6 reps
Workout Scaled
Gretchen P 09/02/2019 Sheepdog CrossFit None 5 mile run 49m 00s
Performed as RX
Ankur Kataria 09/02/2019 District H CrossFit "Partner" Glen For time:

155 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 15 ascents
Run 1 mile
100 Burpees

Split C&J's, Rope Climbs and Burpees between you and your partner.
Both partners run together.		 28m 45s
Workout Scaled
Scott Anderson 09/01/2019 Sheepdog CrossFit None 2 partner team 20 minute AMRAP:
Partner 1: Row 400m
Partner 2: work on AMRAP:
5 Chest to bar pullups
10 HR pushups
15 KB swings @ 55#
20 abmat situps

Switch after every row. Start where partner left off.

HOME ROWER		 8 rounds 2 reps
Performed as RX
Jonathan Schabruch 08/31/2019 Sheepdog CrossFit None 4 Rounds for time:
100m Dumbbell Farmer's Carry
14 Handstand Push-ups, strict
7 Deadlifts, 70% of 1RM


Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells		 16m 12s
Performed as RX
Charles Drake 08/31/2019 Sheepdog CrossFit None 8 min AMRAP partners
200m Run
1) 15 goblet squats
2) 16 goblet walking lunges

4 min rest

8 min AMRAP
200m Row
1)15 KB Swings
2) 15 pull-ups

4 min rest

8 min AMRAP
12/9 cal assault bike
15 Wall balls
15 push-ups 		16 rounds 18 reps
Performed as RX
Joshua Crews 08/31/2019 Sheepdog CrossFit Filthy Fifty 50 Box Jumps (24)
50 Jumping Pull-ups
50 Kettle-bell Swings (35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions
50 Wallball Shots (20)
50 Burpees
50 Double Unders		 35m 36s
Performed as RX
Gretchen P 08/31/2019 Sheepdog CrossFit Gaza 5 rounds for time of:
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run		 1h 44m 06s
Workout Scaled
Ashley Ryll 08/31/2019 CFV 31 Heroes AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24")

This is a Partner WOD. Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.		 8 rounds 11 reps
Workout Scaled
Valerie Blyleven 08/30/2019 Premier Martial Arts/Grand River CrossFit 08/30/2019 "Fight Club
3 Rounds for Total Reps:
1:00 Back Squat
1:00 Power Cleans
1:00 Box Jump
1:00 Push ups
Rest 2:00 between rounds.

Rx Barbell 95/65
Rx Box 24/20

Post total reps added together!
Scale as needed.
 215 reps
Workout Scaled
Fiona Alford 08/30/2019 Premier Martial Arts/Grand River CrossFit 08/30/2019 "Fight Club
3 Rounds for Total Reps:
1:00 Back Squat
1:00 Power Cleans
1:00 Box Jump
1:00 Push ups
Rest 2:00 between rounds.

Rx Barbell 95/65
Rx Box 24/20

Post total reps added together!
Scale as needed.
 184 reps
Workout Scaled
Scott Anderson 08/30/2019 Sheepdog CrossFit None 7 Rounds of:
7 Kipping Pullups
14 Burpees
21 Air Squats		 17m 55s
Performed as RX
Paul Greenhalgh 08/30/2019 Premier Martial Arts/Grand River CrossFit 08/30/2019 "Fight Club
3 Rounds for Total Reps:
1:00 Back Squat
1:00 Power Cleans
1:00 Box Jump
1:00 Push ups
Rest 2:00 between rounds.

Rx Barbell 95/65
Rx Box 24/20

Post total reps added together!
Scale as needed.
 230 reps
Performed as RX
Toni Smith 08/30/2019 Premier Martial Arts/Grand River CrossFit 08/30/2019 "Fight Club
3 Rounds for Total Reps:
1:00 Back Squat
1:00 Power Cleans
1:00 Box Jump
1:00 Push ups
Rest 2:00 between rounds.

Rx Barbell 95/65
Rx Box 24/20

Post total reps added together!
Scale as needed.
 258 reps
Performed as RX
Joey Schlaffer 08/30/2019 Crossfit 1525 08.30.19 25 Minute AMRAP with a partner:
10 Power Snatches (95/65)
15 Box Jump Overs (24/20)
20 Russian KB Swings 53/35#
50 Double unders		 3 rounds 158 reps
Performed as RX
Robert Greer 08/30/2019 RifTribe Friday WOD 15-12-9-6
--Bar to overhead (110lb/65lb)
--Hang Power Cleans(110lb/65lb)
*Cash-out with 30 OTB Burpees
 9m 49s
Performed as RX
Andrew Shum 08/30/2019 RifTribe Friday WOD 15-12-9-6
--Bar to overhead (110lb/65lb)
--Hang Power Cleans(110lb/65lb)
*Cash-out with 30 OTB Burpees
 15m 00s
Performed as RX
Karina Romero 08/30/2019 Vintage CrossFit None 3 Rounds
16 Kettlebell Snatches 53/35lbs
12/8 Calorie Bike
40' Handstand Walk

Beginner: 35/18; 80' Overhead Carry
Intermediate: 44/26; 4 Handstand Walk Attempts or :30 Handstand Hold
Advanced: Rx		 7m 58s
Workout Scaled
Karina Romero 08/30/2019 Vintage CrossFit None Deadlift
3x10

Slow and controlled		 125 lbs
Performed as RX
Chong Hill 08/30/2019 Vintage CrossFit None Deadlift
3x10

Slow and controlled		 145 lbs
Performed as RX
Chong Hill 08/30/2019 Vintage CrossFit None 3 Rounds
16 Kettlebell Snatches 53/35lbs
12/8 Calorie Bike
40' Handstand Walk

Beginner: 35/18; 80' Overhead Carry
Intermediate: 44/26; 4 Handstand Walk Attempts or :30 Handstand Hold
Advanced: Rx		 7m 00s
Workout Scaled
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